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Help me please

  • 23-04-2007 10:39pm
    #1
    retrospect
    Closed Accounts Posts: 56 ✭✭


    Hi all
    It's been a long time coming, i've made up my mind its time to drop the beer gut and with your help i'll stick with it. i'll post up Progress reports and pictures. My main aim is to drop the gut .im willing to eat what im told and when im told and yes i will give up the beer.I really want to do this :o

    stats
    im 25 , about 5 foot 8 and about 90kg .
    i think i need about 2200 calories a day to live :)
    i dont get to go out for walks to often so i got my hand on a set of weights for the house. i have about 3 litres of water a day.

    Typical day
    breakfast = 2 Weetabix
    lunch = Sandwich probably ham and cheese and an apple
    snack = boiled egg
    dinner = Breast of chicken and a large potato with coleslaw
    snack = apple
    snack = canned tuna steak

    as you can see i need help .


Comments

  • #2
    rubadub
    Registered Users, Registered Users 2 Posts: 32,386 ✭✭✭✭rubadub


    6 meals a day is good, but you should have them evenly sized and evenly spaced. So keep your lunch apple and have it with the boiled egg.

    You should weigh your food to determine your calorie intake. The posted diet looks like it is under 2200kcal, but it all depends on portion size.

    Lift the weights as heavy as you can manage for 8-12 reps. Read more here and in the stickies in the forum

    http://www.exrx.net/Lists/Directory.html


  • #3
    retrospect
    Closed Accounts Posts: 56 ✭✭retrospect


    i think i am under my recommended calorie intake.
    should i use supplements ? such as shakes ?


  • #4
    rubadub
    Registered Users, Registered Users 2 Posts: 32,386 ✭✭✭✭rubadub


    I dont know what sort of activities you are doing. Protein shake supplements are usually taken by people doing weight training- so they can build muscle. It can be hard to get a desired amount of protein in peoples diets who are weight training. Protein shakes are quickly absorbed too and a cheap form & good of protein (and varied from the usual chicken, fish etc).

    Your aim is to lose weight and you said you think you need 2200kcal per day "to live". i.e. this is your basal needs. If you want to lose weight you need to use up approx 3500kcal per lb.

    So a good healthy fat loss is 1lb a week, meaning you need to eat 500kcal per day less, adding up to 3500kcal per week, so reduce 2200kcal to 1700kcal. Or you could exercise for an hour burning 500kcal and still eat your 2200kcal. Best is to do a combination of both, it is easy to exercise for 30mins and eat 250 less per day.

    You say your are lifting weights, but I am not sure if you are doing them in a way that would build muscle and therefore give the need for protein supplementation.
    I have found protein to be an appetite suppresant and used to take it for that reason when I started out, since I still had a large appetite back then.


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